• New offside technology in football
• Are kiwi fruits a sleep-aiding superfood?
• Which surface is better for plyometric training: grass or sand?

New offside technology in football

On Saturday, football fans will get to experience a ground-breaking innovation being introduced in the English Premier League: Semi-Automated Offside Technology (SAOT). This new technology aims to deliver a more efficient virtual offside line, helping officials improve the speed and consistency of their offside calls. The goal is to reduce the time taken for these decisions by an average of 30 seconds.

Additionally, SAOT is set to enhance the experience for fans and viewers alike, as the technology will generate and display clearer graphics of the virtual offside line for both supporters and broadcasters. Moreover, each Premier League stadium will see the installation of up to 30 new tracking cameras that operate at double the frame rate of traditional broadcast devices. These cameras will accurately track the ball’s precise location and gather an astonishing 10,000 data points for each player on the field!

It will certainly be exciting to see if SAOT lives up to its promise and effectively speeds up offside decisions!

Are kiwi fruits a sleep-aiding superfood?

A recent LinkedIn post by renowned nutritional and health educator William Wallace, PhD, provides a compelling discussion on whether kiwi fruits can be considered a superfood for sleep or not. In his post, Wallace summarises a 2023 study that involved 15 elite athletes consuming two kiwi fruits one hour before bed over the course of four weeks.

The findings of this study revealed that eating two kiwi fruits before bed led to an average increase in total sleep time by one hour. Additionally, the number of night-time awakenings dropped by 27%, sleep efficiency improved from 86% to 93%, and the athletes reported feeling less fatigued and more alert in the mornings.

Wallace highlights that kiwi fruits are rich in melatonin, folate, antioxidants, and potassium, all of which are known to aid in both sleep initiation and maintenance. While he presents a well-articulated summary of the scientific evidence supporting kiwi fruits as an effective sleep aid, he also cautions about some limitations of the study, such as its small sample size, reliance on subjective sleep metrics, and the fact that the results may not apply to individuals outside the elite athlete population.

Nevertheless, in a landscape crowded with numerous supplements, it’s refreshing to consider that one of the best sleep aids might simply come from whole foods like kiwi fruits! For those interested in engaging further with Wallace’s insights, his post can be found here, along with the referenced study (here).

Which surface is better for plyometric training: grass or sand?

A recent study investigated the effects of plyometric training conducted on grass versus sand surfaces. The research involved 19 professional under-20 footballers from Brazil. Among them, 10 players participated in a five-week plyometric training intervention on grass, while 9 players underwent the same intervention on sand.

The findings of the study were remarkably similar across both surfaces concerning pre- and post-intervention assessments. In the squat jump test, the group training on grass exhibited an improvement of 18.2%, whereas the sand surface group showed a closely aligned improvement of 17.6%. For the countermovement jump, the grass group achieved a 12.4% enhancement, while the sand group demonstrated a nearly identical improvement of 12.5%. In the 15-metre sprint test, the grass group’s performance increased by 2.3%, and the sand group experienced another nearly identical improvement of 2.2%.

While the study’s limitations include a relatively small sample size and a brief intervention duration, it effectively underscores that plyometric training on either grass or sand surfaces can lead to similar enhancements in jumping and sprinting performance.

If you would like to learn more about plyometric training, why not check out our highly regarded course: Plyometric Training!

From us this week:

>> New course: Foundations of Sports Nutrition
>> New podcast: Balancing Performance and Player Health
>> New infographic: Youth Vs Adult Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post A New Technology In Football! appeared first on Science for Sport.

• 25 years of BFR training: What does the research show?
• Aerobic and bodyweight BFR training: a systematic review
• Recent meta-analysis findings further solidify BFR training

25 years of BFR training: What does the research show?

Over the past 25 years, Blood Flow Restriction Training (BFR) has experienced a significant increase in popularity as a training modality. A recent study provided a comprehensive analysis of BFR training over this period, detailing both established knowledge and areas requiring further investigation, as well as future directions for this training method. Although access to the complete study is somewhat limited online, renowned Athletic Trainer, Scott Armistead graciously shared it in a LinkedIn post and offered an insightful summary of the study’s key findings.

Armistead identified several critical points from the study, including the fact that low-load BFR training yields hypertrophic gains comparable to those achieved through high-load training. Furthermore, BFR training can be effectively utilised in post-ACL surgery rehabilitation to mitigate muscle loss. BFR training has also been shown to enhance blood flow, increase bone health and reduce pain sensitivity. These findings indicate that BFR training is increasingly relevant in both gym and clinical settings, particularly for injured athletes undergoing rehabilitation or those seeking a training stimulus without the associated fatigue of high-load training.

Future research opportunities include examining the differences in male and female responses to BFR training and exploring BFR’s integration with high-load training protocols. Nonetheless, both Armistead’s post and the study itself underscore that BFR has firmly established itself as a valuable training modality.

Aerobic and bodyweight BFR training: a systematic review

Sticking with our BFR training theme, there was a recent systematic review that examined the chronic adaptations associated with BFR in both aerobic and bodyweight resistance training, analysing 33 studies that compared aerobic and bodyweight BFR training to equivalent intensity non-BFR training.

The findings of this review are promising; BFR aerobic training demonstrated significant improvements in aerobic capacity, muscle strength, and muscle hypertrophy compared to traditional non-BFR aerobic training. Similarly, bodyweight BFR training was shown to significantly enhance muscle hypertrophy and strength when compared to non-BFR bodyweight training.

While many athletes will seek advanced training methods beyond basic bodyweight exercises, the findings from this systematic review suggest that BFR can be a valuable supplementary training tool. This is especially true during periods of limited access to traditional resistance training equipment or in rehabilitation scenarios. Incorporating BFR training can help maintain and even improve performance levels during these times.

Recent meta-analysis findings further solidify BFR training

Furthermore, in the past month, three significant meta-analyses examining BFR training have also been published. The first meta-analysis focused on the effects of BFR training on upper body extremities, evaluating data from 17 studies. The findings indicated that BFR training can have substantial benefits in enhancing muscle strength, muscle hypertrophy, and muscle endurance in upper extremities across a diverse range of populations, from clinical to athletic cohorts.

Similarly, the second meta-analysis explored the impact of BFR training on upper body strength, incorporating data from 32 studies. The results demonstrated that BFR training significantly enhances bench press strength compared to conventional resistance training. Notably, the researchers recommended that BFR training using 40% to 70% of one-repetition maximum (1RM) and at 60% of arterial occlusion pressure (AOP) is optimal for achieving these benefits.

The third meta-analysis examined the effects of BFR training on knee osteoarthritis pain and muscle strength, assessing ten studies. The conclusions drawn from this analysis indicated that BFR training may be more effective than traditional resistance training in alleviating pain and improving quadricep muscle strength in patients suffering from knee osteoarthritis.

These recent meta-analyses further highlight the effectiveness of BFR training in both clinical and athletic environments, applicable to both upper and lower body extremities.

This week’s SFS Weekly demonstrates that BFR training is currently a trending topic in sports science! If you’re interested in learning more about BFR training, be sure to check out our excellent course: “Blood Flow Restriction Training” and podcast episodes: “Blood Flow Restriction Rockets Recovery” and “Is Blood Flow Restriction The Most Underused Weapon In Elite Performance?”

From us this week:

>> New course: Foundations of Sports Nutrition
>> New podcast: The Team That Changed Diabetes in Professional Sports Forever
>> New infographic: Peak Game Demands
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Research On BFR Training! appeared first on Science for Sport.

• The latest research backed guidelines for weight cutting in combat sports
• An inside look into the operations of the England rugby team
• Questions raised about a popular technology software in volleyball

The latest research backed guidelines for weight cutting in combat sports

The Journal of The International Society of Sport Nutrition has been consistently publishing valuable and informative Position Stands, and their latest release focuses on nutrition and weight-cutting strategies specifically for mixed martial arts (MMA) and other combat sports.

In terms of weight loss, the Position Stand recommends that athletes should not lose more than 6.7% of their body weight within 72 hours, 5.7% within 48 hours, and 4.4% within 24 hours prior to weigh-in. During fight week, effective water loss strategies such as sauna use, hot water immersion, and mummy wraps can be employed, but it is advised that athletes do not exceed a 4% loss in body weight using these methods within the 24 hours leading up to the weigh-in.

The Position Stand also provides essential guidance on rehydration and refuelling strategies after the weigh-in. It recommends an intake of 1 to 1.5 litres of fluid per hour, combined with a sodium concentration ranging from 50 to 90 mmol/dL. Additionally, the consumption of fast-acting carbohydrates at a manageable rate of ≤ 60 g/h is suggested, along with limiting fibre intake to prevent gastrointestinal distress.

This overview highlights just a few key points from the Position Stand. For those involved in mixed martial arts or combat sports, it is highly recommended to review this Position Stand for its extensive insights on weight cutting, as well as rehydration and refuelling strategies. Notably, the researchers emphasise that further investigation is necessary to understand the long-term effects of frequent weight cuts on both performance and overall health.

If you are interested in this topic, check out our highly detailed course by the excellent Dr. James Morehan “Making Weight in Sport”.

Also we have a range of excellent blogs on this topic too!

• Weight cutting tips: Nutrition secrets you need to know
• Weight cutting in combat sports: What is it and how can you minimise the risks?
• The severely detrimental effects of making weight the wrong way

An inside look into the operations of the England rugby team

During the recent Men’s Six Nations Rugby Championship, England’s Instagram was buzzing with activity, giving us a behind-the-scenes look at the England rugby camp.

If you’re a strength and conditioning coach, sports nutritionist, or physiotherapist, you’ll find plenty of valuable content on their Instagram! One of my favourite clips featured the foods that rugby players eat after a game. The video showcased items like sushi, crispy chicken tenders, fruit kebabs, and chocolate milk. These quick and delicious foods are selected to rapidly replenish glycogen stores and aid muscle recovery. Our very own and previously mentioned Dr. James Morehan also makes an appearance in the video!

Another of my highlights was the training clips featuring England players performing traditional strength exercises such as back squats and bench presses. There was also an impressive segment showcasing how they focus on their core with a rugby-specific exercise, which is definitely worth checking out if you’re a strength and conditioning coach in rugby.

Additionally, there was an informative tutorial where one of the physiotherapist demonstrated how to strap a player’s ankle before a game. This is essential viewing for any physiotherapist!

It’s not always easy to see what elite teams and athletes are doing, so a big thank you to England Rugby for being open and sharing insights into their operations!

Questions raised about a popular technology software in volleyball

The VERT Team System is quickly gaining traction in the volleyball community as an innovative management tool that focuses on injury prevention and enhancing player performance. Players wear an Inertial Measurement Unit (IMU) that connects wirelessly to an app, allowing support staff to monitor player data in real time.

A recent study examined the accuracy of the forces measured by the VERT device. Participants performed countermovement jumps (CMJ), spike jumps, and block jumps on force plates while wearing the VERT devices. The impact forces recorded by the VERT device were then compared with those obtained from the force plates.

In total, over 700 jumps were analysed, and the researchers found that the VERT device tended to overestimate impact forces when compared to the force plates. As a result, the researchers concluded that the VERT algorithm did not demonstrate strong validity.

While the VERT Team System undoubtedly serves as a valuable management tool for volleyball players, users should exercise caution when relying on it to accurately predict impact forces during jump tests like the CMJ and sport-specific jumping actions in volleyball matches.

From us this week:

>> New course: Cardiovascular Diseases
>> New podcast: 12 Months, 3 Formats, 1 Body: Cricket’s Survival Guide
>> New infographic: GPS Metrics – PlayerLoad
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Guidelines On Cutting Weight appeared first on Science for Sport.

1. What is Concussion?
2. How Long Does a Concussion Last?
3. Concussion Signs and Symptoms
4. What are the Physical Signs of a Concussion?
5. How Harmful is a Concussion?
6. What are the 3 Stages of a Concussion?
7. How Long is Concussion Recovery?
8. How to Speed up Concussion Recovery?
9. Conclusion
10. References

Concussions are a significant concern in sport, affecting athletes of all levels. Understanding the intricacies of concussions, from causes and symptoms to treatment and recovery, is crucial for athletes, coaches, and medical professionals. 

What is Concussion?

A concussion is a type of mild traumatic brain injury (TBI) that occurs when a non-penetrating head trauma, such as a blow to the head, or acceleration/deceleration forces, lead to a sudden jolt or shake of the brain. Subsequently, this causes temporary disruption of normal brain function [1]. It is classified as a brain injury that does not typically involve structural damage, such as bleeding or swelling, but instead can alter the brain’s chemical balance, disrupt cellular functioning and cause metabolic changes [2]. Concussions are common in contact sports like Football, Rugby, American Football, Boxing and MMA but can also occur in non-contact sports and everyday activities.

How Long Does a Concussion Last?

The duration of a concussion varies depending on the severity of the injury and the individual’s health. Generally, most symptoms of a concussion resolve within 7 to 14 days; however, some individuals may experience prolonged symptoms of more than 28 days [3].

Increased recovery time has been associated with a history of previous concussions. 30 % of collegiate football players with more than 3 concussions experienced symptoms lasting over 1 week compared with 14.6 % of those with 1 previous concussion [3]. Adults who reported higher scores on the Post-Concussion Symptom Scale (PCSS) (42.5 vs 19.2, p <0.01) and had a greater number of symptoms (13.9 vs 8.9, p = 0.008) had an increased likelihood of suffering concussion symptoms for more than 28 days [4]. 

Paediatric patients aged 10 to 17 years old demonstrated a median recovery length of 17 days. Similar to the adult population, higher symptom scores were associated with prolonged symptom effects. Furthermore, patients with more than 2 previous incidences of concussion also experienced an increased recovery time. Interestingly, females were at greater risk of prolonged recovery than males (odds ratio = 2.08, 95 % confidence interval = 1.49-2.89) [5].

Concussion Signs and Symptoms

Symptoms of Concussion

Concussions manifest through various symptoms that can be categorised into physical, cognitive and emotional/behavioural domains. General symptoms immediately following an injury include headache, dizziness and mental disturbance. These include mental clouding, general confusion or the feeling of being slowed down. Over the next 24 hours, further symptoms can manifest, including nausea, inhibited balance, visual disturbance, confusion, memory loss and fatigue [6]. As time progresses, additional symptoms, including tiredness, irritability, nervousness, anxiety, sleep disturbance and sensitivity to light or even noise, have been reported [7]. It is important to consider that not all symptoms are present in each concussion case; furthermore, athletes with a history of previous concussions display a more varied presentation of symptoms [8].

Do symptoms vary depending on age/gender?

Male and female high school and collegiate athletes experienced different outcomes following a concussion. High school athletes performed worse on both verbal and visual memory tests after a concussion. Furthermore, female athletes performed worse than their male counterparts on visual memory and reported greater post-concussion symptoms [9]. 

Concussion Causes

Concussions can be caused by any significant impact to the head or body. The rapid acceleration and deceleration of the brain within the skull are what leads to a concussion [1]. A study of more than 2000 athletes across 27 high school sports indicated that 62.8 % of concussions were caused by player contact. Player contact also accounted for a larger proportion of concussions in males compared to females (59.1 % versus 39.8 %). Equipment contact was the second largest mechanism of injury, with 66.8 % of these concussions coming from contact with the ball. American Football had the highest overall rates of concussion with 9.21 per 10,000 athlete exposures (AE,) which is significantly higher than a rate of 3.89 per 10,000 AE across all high school sports. The rate of concussion increased during competition for most sports, with 19.87 per 10,000 AE. Interestingly, concussion rates were higher in females vs males in sex-comparable sports [10].  

What are the Physical Signs of a Concussion?

As a coach, athlete, official, or spectator, identifying a concussion promptly is critical to ensuring swift treatment and recovery. The Sport Concussion Assessment Tool, 3^rd Edition (SCAT3) is a standardised tool used by medical professionals to evaluate concussions in athletes and can be used for athletes 13 years and older. Furthermore, pre-season SCAT3 baseline testing is often utilised by professional clubs and organisations to aid the interpretation of post-injury scores. In a study of concussions in Ice Hockey [11], they investigated the prevalence of five on-field signs of a concussion using the SCAT3.

1. Disorientation (68 %)
2. Postural Instability (44 %)
3. Vacant Look (41 %)
4. Amnesia (27 %)
5. Loss of Consciousness (24 %)

Additionally, almost two-thirds of subjects displayed more than one on-field sign of concussion. Despite being the most common on-field sign, disorientation was not associated with cognitive defects. Other signs of concussion include emotional liability, which is often displayed through behaviours such as uncontrollable or inappropriate laughing or crying [8]. 

How Harmful is a Concussion?

As previously discussed, most symptoms of a concussion resolve within 7 to 14 days; however, some individuals may experience prolonged symptoms of more than 28 days, particularly individuals with a history of previous concussion [3]. 

It has been hypothesised that repetitive neurotrauma sustained in boxing is associated with chronic brain damage. This has been described as having a neurological syndrome referred to as ‘punch drunk syndrome’, traumatic encephalopathy, dementia pugilistica, chronic traumatic encephalopathy (CTE) and chronic progressive traumatic encephalopathy. In brief, repetitive head injuries can cause long-term cognitive and emotional difficulties for the athlete [12].

In recent years, there has been much publicity around the long-term effects of heading in Football. According to research [13], former professional footballers are 3.5 times more likely to suffer from dementia than people of the same age range in the general population. Further research [14] found that neurodegenerative disease varies by position and length of career but is not impacted by which decade players competed.  Although footballers have a greater risk of experiencing neurodegenerative disease, it is important to consider there are wider physical and psychological health benefits to playing football.

This research led to The Football Association’s decision to adopt the International Football Association Board trial to remove deliberate heading in grassroots football matches at U12 and below. 

What are the 3 Stages of a Concussion?

Understanding the three stages of concussion can help in managing and monitoring recovery:

Acute Phase

The acute phase is typically the first 24 to 72 hours following a concussion, where symptoms are most pronounced. As previously highlighted, symptoms include headache, dizziness and mental disturbance. As time progresses, further symptoms include nausea, inhibited balance, visual disturbance, confusion, memory loss and fatigue [6]. Prompt recognition of a concussion and appropriate management are crucial to facilitate recovery. 

Recommended management during the acute phase includes immediate removal from activity and physical and cognitive rest. Light physical activity, such as walking, can be reintroduced within the acute phase, providing it does not exacerbate symptoms [15]. Furthermore, continuous monitoring during the acute phase is essential. 

Subacute Phase

The subacute phase is the period that commences immediately following the acute phase and typically lasts around 3-weeks [16]. This phase is characterised by an ongoing recovery process that may not be immediately evident through standard clinical assessments. Specifically, concussed individuals may exhibit decreased activation in the right hemisphere attentional networks shortly after injury, followed by improved activation in these areas as recovery progresses. Subsequently, symptoms often begin to improve for the individual; however, as the brain is still vulnerable, a gradual reintroduction to physical and cognitive activity is important. 

Chronic Phase

The chronic phase of a concussion refers to the period extending beyond the initial weeks following the injury, during which some individuals continue to experience persistent symptoms and cognitive deficits. While many recover within a few weeks, some patients may develop prolonged issues, often termed post-concussion syndrome (PCS) [17].

PCS is characterised by the persistence of concussion-related symptoms beyond three months post-injury. These symptoms can include headaches, dizziness, fatigue, irritability, anxiety, insomnia, and difficulties with concentration and memory. Studies have shown that individuals with PCS may exhibit cognitive deficits, particularly in attention, working memory, and verbal learning, even years after the initial injury. For instance, research indicates that patients assessed between three months to five years post-injury demonstrated reduced cognitive efficiency and increased fatigability, impacting their daily functioning [17].

How Long is Concussion Recovery?

Concussion recovery duration varies among individuals and is influenced by factors such as age, sex, injury severity, and pre-existing medical conditions. While many individuals recover within a few weeks, some may experience symptoms for several months or longer.

General Recovery Timeline

Adults – Research indicates that adults typically recover from a concussion within 14 to 30 days. A systematic review and meta-analysis found that collegiate athletes reported symptom resolution in approximately 6 days, with cognitive recovery occurring around 5 days post-injury [18].

Adolescents and Children – Younger individuals often require more time to recover. High school athletes, for instance, reported symptom recovery at an average of 15 days, with cognitive recovery around 7 days post-injury [18]. 

Factors Influencing Recovery

Age – Older adults may experience prolonged recovery periods. The Toronto Concussion Study observed that participants over 35 years of age took longer to recover compared to younger individuals [19]. 

Sex – Females have been found to experience more severe initial symptoms and longer recovery durations than males [19]. 

Pre-existing Conditions – A history of migraines is associated with extended recovery times. However, pre-existing psychological conditions, such as anxiety or depression, were not directly linked to prolonged recovery in the same study [19].

How to Speed Up Concussion Recovery?

Accelerating concussion recovery involves a combination of early, appropriate interventions and personalised management strategies. Emerging research highlights several approaches that may facilitate a more rapid and effective recovery:

Early Introduction of Controlled Aerobic Exercise

Recent studies suggest that introducing controlled, sub-symptom threshold aerobic exercise can expedite recovery. A randomised clinical trial demonstrated that adolescents and young adults engaging in early, monitored aerobic exercise experienced faster symptom resolution and returned to normal activities approximately four days sooner than those who performed stretching exercises. The exercise regimen involved activities such as walking or stationary cycling at intensities below the threshold that would exacerbate symptoms [20]. 

Phased Return to Play

Implementing a structured reintroduction physical activity is beneficial. The Consensus Statement on Concussion in Sport recommends a phased return-to-play protocol, which involves progressively increasing exercise intensity and complexity, ensuring that each stage is symptom-free before advancing.

Nutritional Support

Adequate nutrition supports brain healing. Research suggests that certain nutrients, including omega-3 fatty acids and antioxidants, may play a role in brain recovery post-concussion [20].

Sleep Management

Quality sleep is essential for recovery. A study highlighted that sleep disturbances are common after a concussion and can impede recovery, underscoring the need for effective sleep management strategies [20].

Individualised Management

Recovery trajectories can vary based on factors such as age, sex, injury severity, and pre-existing conditions. Personalised treatment plans that consider these factors are crucial. Collaborating with healthcare professionals experienced in concussion management ensures that interventions are tailored to the individual’s needs, optimising recovery outcomes [19].

Conclusion

Concussion management is a critical aspect of sports medicine, given its impact on athletes’ health and performance. While most individuals recover within a few weeks, factors such as age, sex, and injury history can influence recovery duration. Understanding the three stages of concussion helps in implementing appropriate treatment strategies. Emerging research supports early controlled exercise, nutritional support, and individualised management to optimise recovery. With increasing awareness and evolving guidelines, sports organisations and medical professionals continue to refine concussion protocols to enhance player safety and long-term well-being, ensuring a balance between athletic participation and brain health.

The post Concussion Recovery in Sport: A Comprehensive Guide appeared first on Science for Sport.

• FC Bayern Munich and vitamin K2 supplementation
• Can the Running Readiness Scale predict the likelihood of lower extremity injuries?
• The validity and reliability of the medicine ball rotational power test

FC Bayern Munich and vitamin K2 supplementation

Recently, the FC Bayern Munich Women’s team announced a multi-year partnership with Balchem, a company specialising in human nutrition and health. Notably, one of the primary objectives of this partnership is to enhance awareness regarding the health and performance benefits associated with vitamin K2 supplementation.

Vitamin K2 is known to support the maintenance of strong bones and heart health while also contributing to the reduction of inflammation. It is primarily found in fermented foods, hard cheeses, and organ meats. However, in many Western countries, a significant portion of the population does not meet their vitamin K2 requirements. Consequently, the market for vitamin K2 supplementation is anticipated to experience significant growth in the coming years.

Balchem has emphasised that not all vitamin K2 supplements meet adequate quality standards, citing an analysis that revealed more than two-thirds of such supplements do not comply with their label claims. Therefore, Balchem claims that its vitamin K2 product, “K2VITAL,” is of higher quality and purity.

Balchem also claims that vitamin K2 supplementation can improve athletic performance, hence the reason of their partnership with the FC Bayern Munich Women’s team. Interestingly, the company has recently partnered with universities in Scotland and Lithuania to solidify research that demonstrates vitamin K2’s potential to improve muscle recovery, facilitate muscle growth, and reduce inflammation.

It will be of interest to observe the developments of Balchem’s partnership with the FC Bayern Munich Women’s team and to monitor the rising popularity of vitamin K2 supplementation in the market. If you would like to read the story in full, it can be found here.

Can the Running Readiness Scale predict the likelihood of lower extremity injuries?

The Running Readiness Scale serves as an injury screening tool for athletes. It requires participants to complete a series of exercises, including double-leg hopping, planks, step-ups, single-leg squats, and wall sits. Each athlete must maintain proper technical form throughout each exercise. A score of one is awarded for each successfully completed exercise, while a score of zero is given if the correct technical form is not upheld.

A recent study explored whether the Running Readiness Scale could predict a higher likelihood of lower extremity injuries among athletes. The study involved 113 NCAA Division III track and field athletes, all of whom were assessed using the Running Readiness Scale at the beginning of their season. Any injuries that led to missed training sessions were recorded.

Remarkably, nearly one-third of the athletes sustained a lower extremity injury. The findings revealed that those who scored three or lower on the Running Readiness Scale were five times more likely to suffer such injuries compared to those scoring four or higher. Notably, athletes who failed the double leg hopping and wall sit tests were significantly more prone to lower extremity injuries.

While the Running Readiness Scale is not a fool proof method for preventing injuries or accurately predicting them, it could be a useful tool within a broader injury prevention strategy, particularly for those working with track and field athletes.

If any of our readers have used the Running Readiness Scale, we would love to hear your thoughts on your experience with it!

The validity and reliability of the medicine ball rotational power test

The medicine ball rotational power test is a widely used field test designed to measure rotational power. However, a debate exists regarding the most appropriate method for recording the test. One approach employs a radar gun to measure the maximum velocity of the medicine ball throw, while an alternative method utilises a measuring tape to capture the maximum distance of the throw.

A recent study assessed the validity and reliability of both methods with a sample of 15 professional female cricket players, each using a 2-kilogram medicine ball. The study compared both methods against a three-dimensional motion capture system to determine the most effective field assessment method.

The researchers found that utilising a radar gun to measure the maximum velocity of the medicine ball throw exhibited excellent validity and reliability for both the dominant and non-dominant sides. Conversely, using a tape measure to record the maximum throwing distance demonstrated poor accuracy and lower precision compared to measuring maximum velocity. Thus, this study’s findings suggest that measuring maximum velocity is a more effective practice compared to measuring maximum distance in the medicine ball rotational power test

From us this week:

>> New course: One to One Psychology
>> New podcast: One of Sport’s Largest Youth Analytics Studies Ever Attempted
>> New infographic: Preventing Injuries In Grappling Sports
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Rising Popularity Of Vitamin K2 Supplementation appeared first on Science for Sport.

• The latest research on foot exercises and minimalist footwear
• Do tempo runs make athletes slow?
• How rugby is changing…

The latest research on foot exercises and minimalist footwear

World-renowned researcher and sports performance consultant JB Morin has been actively promoting a recent systematic review on his social media platforms, including X and Instagram. This systematic review focuses on the effects of foot core exercises and minimalist footwear on foot muscle size, foot strength, and biomechanics.

The systematic review analysed data from 28 scientific trials involving 1,399 participants. The findings indicated that both foot core exercises and wearing minimalist footwear can significantly enhance foot strength. However, the impact of these interventions on foot muscle size remains unclear.

Regarding biomechanics, the review found that foot core exercises led to positive changes during dynamic tasks like running. Additionally, wearing minimalist shoes during running helped transition runners from a rear-foot strike to a more favourable forefoot strike pattern.

When a prominent figure like JB Morin highlights research, it’s worth paying attention. This review suggests that, while further research is needed, foot core exercises and minimalist footwear can significantly improve foot strength and facilitate positive biomechanical changes in dynamic activities such as running.

We were lucky to have JB Morin as a guest on the Science for Podcast, and his episode is well worth checking out: Get Next Level Explosive Power Using One Simple Test

Do tempo runs make athletes slow?

There is often a common fear among coaches that performing submaximal workouts, such as tempo runs, may not benefit speed athletes and could potentially slow them down. However, Fred Duncan, a regular feature on SFS Weekly, recently addressed this concern in an insightful Instagram post using the example of Usain Bolt, widely regarded as the fastest athlete of all time.

In his post, Duncan explains how Bolt’s coach, Greg Mills, identified some technical and postural issues in Bolt’s mechanics, which he believed were caused by fatigue. To address this, Mills incorporated tempo runs into Bolt’s training regimen. These tempo runs not only helped Bolt increase his endurance but also provided him the opportunity to work on his mechanics and posture at a slower speed.

Duncan further emphasises that programming high-intensity speed sessions back-to-back can hinder an athlete’s ability to supercompensate and may even lead to a decrease in speed. Instead, including lower-intensity sessions like tempo runs between high-intensity speed sessions can facilitate recovery and support an athlete’s speed development.

So, if you’re aiming to improve your speed, don’t overlook the benefits of submaximal training like tempo runs. As Duncan highlights, they certainly didn’t make Bolt slower! Tempo runs can promote recovery, build resistance to fatigue, and offer valuable opportunities to refine mechanics and technical form.

How rugby is changing…

Recently, there was an intriguing discussion on BBC Sport about how rugby has changed over the past five to ten years. Former international players Sam Warburton, John Barclay, and Ugo Monye shared their experiences regarding the intensity of their training and the straightforwardness of their coaches’ feedback.

They provided some crazy examples of the demanding training they underwent, such as needing oxygen masks after intense sessions, bear crawling until their elbows and knees were bleeding, and enduring camping conditions with minimal clothing in rugged mountain terrain—experiences that resembled “army and marine” style training camps.

The trio reflected on how coaches used to be harsh and straightforward with their feedback. Team meetings where players received harsh feedback in a humiliating manner were common. Interestingly, all three former players expressed that they appreciated this direct approach because it held them accountable to themselves and their teammates. However, they acknowledged that this method does not resonate with today’s players; coaches can no longer be as direct or harsh with their feedback as they were in the past.

Furthermore, they noted that the intensity and demands of rugby have escalated in recent years. Players are now stronger, fitter, and faster than ever, leading to increased high-speed running demands and collision impacts. As a result, they emphasised the need for coaches to closely monitor their training sessions, ensuring a balance between physically preparing players for the game and keeping them fresh and injury-free. They believe that coaches who continue to train players as they did a decade ago are likely to burn them out and ultimately shorten their careers.

What are your thoughts? Has rugby improved over the years? Is the sport now so physically demanding that players require more protection, both physically and mentally, than ever before? If you are involved in rugby, this discussion is definitely worth watching, and we would love to hear your opinions! Also, our podcast episode “What Is The Future Of Rugby S&C – Ashly Jones” is well worth a listen!

From us this week:

>> New course: One to One Psychology
>> New podcast: League Two to Premier League: Football’s Greatest Underdog Story
>> New infographic: Unilateral Training
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Minimalist Shoes: The Latest Research! appeared first on Science for Sport.

• Choose your velocity-based training device wisely!
• A scientific insight into a 92-year-old World Champion!
• Is the rebound countermovement jump a valid test?

Choose your velocity-based training device wisely!

Velocity-based training (VBT) serves as a significant tool that provides real-time feedback to athletes and coaches. However, a recent study underscores the importance of careful selection when it comes to the brand of velocity-based equipment utilised by coaches.

The study engaged 18 participants performing the Bulgarian Split Squat exercise, during which mean velocity and peak velocity were simultaneously recorded using three commercial devices: GymAware (a linear position transducer), PUSH (an accelerometer), and My Lift (a smartphone application).

The findings revealed that GymAware is a valid device for measuring both mean velocity and peak velocity during unilateral exercises such as the Bulgarian Split Squat. Although the study recognises PUSH as a cost-effective alternative, it displayed poor validity, particularly regarding the measurement of peak velocity. While other research may have identified My Lift as a valid option, the authors of this study found significant limitations in its validity, especially when assessing Bulgarian Split Squats and lighter loads.

As a result of this study, GymAware is the most valid brand for velocity-based training compared to PUSH and My Lift. If you would like to learn more about velocity-based training, check out our course: Velocity-Based Training and our podcast episode: Using VBT To Smash Performance Goals.

A scientific insight into a 92-year-old World Champion!

Recently, an extraordinary story has captured widespread attention in my home country, Ireland, centring on Richard Morgan, who became a rowing World Champion at the age of 92. What is particularly remarkable about this achievement is that Morgan commenced his training at the age of 73, having maintained a largely sedentary lifestyle for the majority of his adult life.

Notably, Morgan’s grandson, Lorcan Daly, a distinguished sports scientist, was inspired by his grandfather’s transformation and conducted extensive scientific research on him. The findings of this research yielded striking results. Despite his advanced age, Morgan exhibited 47 kilograms of muscle mass, constituting 80% of his body weight, and maintained a body fat percentage of only 14%. During a 2000-meter rowing time trial, his heart rate peaked at 151 beats per minute, potentially marking one of the highest maximum heart rates ever recorded for an individual aged 85. Remarkably, it took only 25 seconds for him to reach a steady state, a value comparable to normative data for a healthy 25-year-old.

Morgan’s training regimen, which included both rowing and resistance training, effectively preserved his cardiovascular fitness and muscle mass, aligning with best practices aimed at mitigating age-related declines in muscle function and aerobic capacity. While Morgan’s accomplishments are ultra-impressive, this story emphasises that it’s NEVER too late to start exercising and the significant impact that exercise can have on one’s health and overall quality of life.

Unfortunately, Morgan passed away last year; however, his remarkable transformation and achievements deserve to be celebrated. They are further validated by the commendable scientific research conducted by his grandson, which is well worth checking out!

Is the rebound countermovement jump a valid test?

The rebound countermovement jump (CMJ) assessment has become increasingly popular among strength and conditioning practitioners in recent years. The underlying rationale for utilising the rebound CMJ is that the initial phase parallels a standard CMJ, while the subsequent portion simulates a drop jump. This duality suggests that the rebound CMJ assessment could effectively consolidate the valuable insights from both tests into a single assessment.

Nevertheless, a recent study has called this questioned this assumption. The study involved 46 collegiate male American football players who underwent testing on the standard CMJ, drop jumps from heights of 30 cm and 45 cm, as well as the rebound CMJ, utilising force plates for measurement.

The results indicated that, while many parameters during the first phase of the rebound CMJ were comparable to those of the standard CMJ, the time to take-off was longer, and the jump height achieved was significantly lower in the rebound CMJ when compared to the standard CMJ. Moreover, the reactive strength index obtained from the second phase of the rebound CMJ was significantly different from the reactive strength index recorded during the drop jumps from both the 30 cm and 45 cm heights.

While the rebound CMJ may appear to be convenient and efficient, this study highlights that it fails to adequately represent an athlete’s maximum jump height and reactive strength. If you would like to learn more about the reactive strength index, check out our course: Reactive Strength Index (here).

From us this week:

>> New course: Cardiovascular Diseases
>> New podcast: Fear is your friend: A Champion’s Paradox
>> New infographic: Dynamic Correspondence
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Comparing Velocity-Based Training Brands! appeared first on Science for Sport.

1. Introduction
2. What is the NordBord?
3. What are the origins of the NordBord?
4. What does the NordBord measure?
5. What tests can NordBord perform? 
6. How can NordBord support hamstring training?
7. What is a good strength score for common NordBord tests?
8. NordBord Normative Data Explained
9. How can practitioners get the NordBord?
10. Conclusion

VALD’s NordBord Hamstring Testing System has become the standard for field-based hamstring strength assessment, performance, injury risk management, and rehabilitation.

Recognised as the default choice for hamstring testing and training worldwide, the NordBord combines precision, portability, and powerful data analytics to support practitioners in assessing, tracking, and building hamstring strength.

Trusted by thousands of teams and organisations globally – including the National Football League (NFL), National Basketball League (NBA), Major League Baseball (MLB), and English Premier League (EPL) – NordBord’s evidence-based approach has made it an indispensable tool in high-performance sports, rehabilitation, and research. With millions of assessments conducted on the NordBord annually, it has become a critical component in managing hamstring injury risk, enhancing performance, and maximising athlete resilience.

What is the NordBord?

The NordBord is a hamstring testing system that provides precise assessments of strength and asymmetry. Its durable design and high-accuracy load cells make it a reliable tool for practitioners working in clinics, gyms, and performance centres.

With ergonomic knee pads for comfort and accurate positioning, the NordBord captures both eccentric and isometric hamstring strength in real time. This data helps practitioners identify asymmetries, track progress, and refine training or rehabilitation strategies with confidence.

The NordBord app provides real-time feedback during tests and supports custom protocols that can be tailored to each athlete’s needs. Integration with VALD Hub ensures that all data is centralised for long-term tracking, comparative analysis, and actionable insights. Whether for a single athlete or an entire team, NordBord delivers the tools practitioners need to enhance performance and reduce injury risks.

Below are the key technical specifications for the NordBord:

Features and Specifications
Weight	19 kg (42 lb)
Size	1,203 mm (47.3 in) L x 639 mm (25.1 in) W x 437 mm (17.2 in) H
Load Capacity	2,000 N / 200 kg / 440 lb
Sampling Rate	50 Hz (default) – 400 Hz
Battery Capacity	100 hours of active use
Wireless Communication	Bluetooth 5

For a detailed breakdown, you can access the full NordBord technical specifications here.

What are the origins of the NordBord?

The NordBord was invented by Dr Anthony Shield and Dr David Opar at the Queensland University of Technology (QUT). The NordBord was developed for portable, accurate hamstring strength testing to enable research on the effects of eccentric strength and asymmetry in hamstring strain injury (HSI) risk.

They invented the NordBord to allow practitioners to test both legs independently and simultaneously to obtain accurate asymmetry measurements ‒ a key indicator of HSI risk – in the field.

Since its release, NordBord has become a cornerstone of modern hamstring strength testing, backed by dozens of peer-reviewed papers and trusted by practitioners worldwide to enhance performance, reduce injury risks, and aid recovery.

What does the NordBord measure?

The NordBord focuses on three key metrics:

• Force (N): Measured directly by NordBord’s load cell sensors, force represents the amount of effort exerted by the hamstrings during contraction. This data is captured in real time, giving practitioners immediate insights into muscle strength.

• Torque (Nm): Torque, or rotational force, is calculated as the product of force and length. For the NordBord, length refers to the distance between the knee joint centre and the NordBord ankle hooks. This distance is estimated using the knee position setting, enabling accurate torque measurement to assess rotational strength.

• Impulse (Ns): Impulse measures the total “work” performed by the hamstrings, calculated as the area under the force-time curve. This metric reflects the ability to sustain force over time. Impulse thresholds are applied to filter out unwanted contractions, ensuring only meaningful data is included in the results.

These metrics enable practitioners to analyse hamstring strength across various contraction types while also detecting any asymmetries. This provides a well-rounded profile of hamstring health and performance capacity, helping practitioners address strength deficits, mitigate injury risks, and optimise performance strategies.

What tests can NordBord perform?

The NordBord offers a range of test types designed to capture different aspects of hamstring strength and asymmetry:

These test types can be utilised at various stages of recovery or performance assessment, providing valuable insights for individualised training and rehabilitation strategies.

How can NordBord support hamstring training?

In addition to testing, NordBord is also a valuable tool for hamstring strength training, offering both isometric and eccentric Training Modes. The NordBord app enables practitioners to set up customised programmes by defining parameters such as contraction times, target zones, training thresholds, repetitions, and rest periods, which can be set in relation to previous test scores (e.g., a percentage of maximum voluntary contraction (MVC)).

This capability supports progressive overload and targeted training, helping athletes develop the strength needed to reduce injury risks and improve performance. Such individualised training programmes are particularly useful for athletes recovering from hamstring injuries or aiming to optimise performance in high-demand sports.

What is a good strength score for common NordBord tests?

As with all physical tests, the definition of a “good” strength score on NordBord varies wildly depending on an athlete’s age, gender, sport, and fitness level.

Practitioners can utilise NordBord’s Norms, both in-app and in VALD Hub, to benchmark individual results against population averages. These Norms enable the identification of strengths and weaknesses, the setting of realistic goals, and the tracking of progress over time.

VALD’s Norms are based on tens of millions of tests from millions of anonymised individuals, allowing practitioners to make evidence-based decisions and deliver tailored support for athletes at any stage of their training or rehabilitation.

NordBord Normative Data Explained

Beyond integrated Norms, VALD also offers a range of sport- and population-specific normative data reports embedded in VALD Hub to provide additional context to coaches and athletes.

VALD’s normative data reports are derived from large datasets across sports like track and field, soccer, and basketball. These reports offer practitioners valuable benchmarks to:

• Compare individual athlete performance against sport-specific norms.
• Identify asymmetries or deficits that may impact performance or increase injury risk.
• Track improvements over time and refine training programmes based on data-driven insights.

Examples of normative data reports:

By using these normative data reports as reference points for training and assessments, practitioners can ensure that programmes are both individualised and evidence-based, improving outcomes in both performance and rehabilitation.

How can practitioners get the NordBord?

VALD operates on a subscription-based pricing model that ensures continuous access to the latest innovations and unlimited support. This all-inclusive plan covers unlimited software updates, feature releases, and a comprehensive warranty for repairs and replacements at no extra cost.

Practitioners can subscribe to NordBord by reaching out to VALD’s team of Business Development Managers (BDMs) and Client Success Managers (CSMs), most of whom are performance or health practitioners themselves.

VALD’s team provides personalised support and expert guidance throughout your onboarding and implementation process, as well as ongoing learning and development. VALD’s team prides itself on respecting clients’ decisions and ensuring you derive maximum value from your NordBord.

Conclusion

VALD’s NordBord has become the gold standard for field-based hamstring strength testing and training. Its ability to measure key performance metrics, combined with isometric and eccentric training features, makes it the go-to tool for field-based hamstring performance assessment and injury management.

To learn more about NordBord, get in touch with VALD via email or follow us on social media: X, LinkedIn, Instagram, and YouTube.

The post VALD NordBord: Hamstring Strength Testing appeared first on Science for Sport.

• Resisted Sprinting: Is heavy or light resistance better?
• The effectiveness of single-leg RDL’s!
• Is Wrexham A.F.C. leading the way in generating revenue in football?

Which is better: heavy or light-resisted sprinting?

A recent study has provided valuable insights into the effectiveness of heavy versus light-resisted sprinting. In this study, 38 semi-professional under-19 football players were divided into three groups: a heavy-resisted sprinting group, a light-resisted sprinting group, and a control group. The two resisted sprinting groups engaged in an eight-week training intervention, while the control group did not participate in any sprint training.

The heavy-resisted sprinting group utilised loads resulting in a 75% reduction of the players’ maximum velocity, while the light-resisted sprinting group employed a load that led to a 25% reduction in maximum velocity.

The findings revealed that both types of resisted sprint training similarly improved linear speed and curved sprinting performance. The researchers noted that heavy loads appeared to be more beneficial for enhancing the acceleration phase of sprinting, while lighter loads were more effective in improving the maximum velocity phase. However, regarding improvements in change of direction (assessed by the 505 Agility Test), only the heavy-resisted sprint group displayed significant improvements.

In summary, the results of this study indicate that using both heavy and light loads for resisted sprinting training can be effective in enhancing linear and curved sprinting capabilities. Nevertheless, for those specifically aiming to improve change of direction skills, the use of heavy loads is recommended.

If you found this topic interesting, why not listen to our podcast episode: How Just 100g Of Resistance Can Change The Sprinting World

The effectiveness of single-leg RDL’s!

Last week, we highlighted an article from the well-known strength and conditioning coach Irving “Boo” Schexnayder, who raised questions about the effectiveness of Romanian Deadlift (RDL) exercises for athletic performance. This week, however, we turn our attention to high-performance and rehabilitation consultant Bram Swinnen, who has sparked considerable discussion on LinkedIn with a post advocating for the single-leg RDL exercise. (A differing opinion in S&C….what’s new!)

In his post, Swinnen outlines the advantages of the single-leg RDL, backing his claims with relevant literature. He asserts that this exercise activates the glutes more effectively than many other hamstring exercises, making it an excellent way to strengthen the entire posterior chain. Swinnen points out that the single-leg RDL enhances stability and balance, thereby serving as an excellent sport-specific movement. He also emphasises that the lengthening aspect of the exercise boosts eccentric hamstring strength and promotes strength development at longer fascicle lengths. Furthermore, he discusses how the single-leg RDL can generate significant joint forces at the hip, making it beneficial for sprinting and facilitating efficient power transfer.

One particularly intriguing element of Swinnen’s post is the accompanying video that showcases variations of the single-leg RDL. Unlike typical single-leg exercises, Swinnen demonstrates single-leg RDLs that transition into a snatch position and a step-up exercise. While his views may initially seem to oppose Schexnayder’s perspective, the explosive components of the single-leg RDL variations Swinnen presents differentiate them from the slower, maximum-strength RDLs that Schexnayder critiques. As a result, this post and the views of Schexnayder could provide insight into the most effective variations of RDL exercises for enhancing athletic performance.

Is Wrexham A.F.C. leading the way in generating revenue in football?

Wrexham A.F.C., a third-tier Welsh football club, has been making waves in the sports world following the acquisition by actors and filmmakers Ryan Reynolds and Rob McElhenney. Their successful documentary series, “Welcome to Wrexham,” has played a pivotal role in elevating the club’s profile. Recently, their Super Bowl advertisement reached 115 million viewers in the U.S. — outpacing the audience for Manchester United’s biggest match of the season!

In a compelling LinkedIn post, Brad Mac highlights how Reynolds and McElhenney are redefining the way football clubs operate. While traditional football models focus primarily on winning matches to attract fans and generate revenue, Reynolds and McElhenney have taken a ground-breaking approach. They prioritise creating engaging content that captures global attention, which naturally leads to increased revenue.

The success of this innovative model is evident. The documentary “Welcome to Wrexham” has reached more than 100 million households, and their Super Bowl advert reached 115 million viewers. Since Reynolds and McElhenney took charge, the club’s social media following has exploded from 50,000 to over 2.4 million, and revenue has surged by an impressive 100% over the past two years. Additionally, Wrexham has secured two divisional promotions since the takeover.

This insightful post raises critical questions about the future of the football industry: Are content creation teams poised to become more essential than traditional coaching and support staff? The landscape of football is undoubtedly changing, and it’s a transformation worth following closely!

From us this week:

>> New course: Ballistic Training
>> New podcast: Catapult: Rugby’s Game-Changing Data Revolution
>> New infographic: Wicket Sprinting
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Resisted Sprinting: Which Is Better HEAVY Or LIGHT? appeared first on Science for Sport.

• Misconceptions about hamstring injuries
• Do this and instantly improve the accuracy of your drop jump measurement!
• Bulletproof your programming skills with Peter Basil’s robust advice

Misconceptions about hamstring injuries

Irving “Boo” Schexnayder has over 40 years of exceptional coaching and consulting experience, having successfully guided eight World Championship/Olympic medallists. In a recent blog interview, he offered insightful perspectives on common misconceptions regarding hamstring injuries.

Schexnayder highlights that one of the most common misconceptions is the belief that hamstring injuries are primarily caused by hamstring “weakness” or strength deficits. As a result, many coaches and practitioners tend to prescribe hamstring–strengthening exercises. However, he encourages a re-evaluation of this approach, suggesting that exercises like Romanian Deadlifts (RDLs) and Nordics might inadvertently lead to increased fatigue in the hamstrings and elevate the risk of injury.

Schexnayder believes that the effective loading needed to strengthen hamstrings is not typically found in the weight room. He asserts that the hamstrings are built for fast eccentric loading like sprinting and therefore should be trained in that manner. So, he emphasises the importance of teaching proper movement mechanics—focusing on acceleration, maximum velocity, deceleration, and change of direction technique. He also advocates for prioritising hamstring mobility over maximum strength and encourages athletes to engage in sprinting all year round.

What do think? Do you agree with Schexnayder that slow eccentric hamstring loading exercises, such as RDLs and Nordics, may not be as beneficial as we think? Or do you disagree with his perspective? We would love to hear your opinions! For more insight into Schexnayder’s interview, you can find the blog post here. Also, check out our relevant course: Hamstring Rehab.

Do this and instantly improve the accuracy of your drop jump measurement!

Do you use the drop jump test? If so, definitely check out the recent videos on X by Hawkin Dynamics! In these videos, Dr. John McMahon explains how Hawkin Dynamics software uses the “reverse integration” method to give users accurate drop jump data.

The reverse integration method is the gold standard way to measure drop jump performance. It works by calculating force-time data from the end of the jump back to the beginning, instead of from start to finish. This method provides accurate information about velocity, displacement, and power-time curves, as well as precise jump height and drop height data.

To use the reverse integration method, the subject MUST STAND STILL and UPRIGHT on the force plates for at least ONE SECOND after the drop jump. Standing still and upright allows the software to accurately measure the subject’s body weight and set baseline values for velocity and displacement to zero, which are essential to the reverse integration method.

If the subject does not stay still and upright after the jump, the software cannot use the reverse integration method. Instead, the fall-back method will kick in, which estimates drop jump data. However, this estimate is not as accurate as the reverse integration method.

So, if you have Hawkin Dynamics equipment and software and are using the drop jump test, make sure to stand still and upright after completing the drop jump repetition to allow the reverse integration method to work. If you want to learn more about the reverse integration method, check out these informative videos (here and here).

Bulletproof your programming skills with Peter Basil’s robust advice

Pat Basil is a distinguished Strength and Conditioning (S&C) coach who recently shared an informative post on X, to his audience of nearly 50,000 followers! In this post, along with the subsequent thread, Basil addresses common programming errors made by S&C coaches and provides recommendations to help avoid these common programming errors.

Basil identifies several programming errors, including excessive volume, too many exercises, poor exercise selection, lack of clear progressions, improper exercise order, and insufficient understanding of sets and rep ranges.

Concerning training volume, Basil argues that a total of 20 to 25 sets per session is optimal, warning that exceeding 30 sets may negatively impact recovery. He recommends incorporating 6 to 8 exercises per session, categorising them as lower anterior, lower posterior, upper anterior, upper posterior, jump/throw, and core exercises. His exercise selection criteria include the coach’s ability to teach the exercise effectively, the athletes’ capacity to execute it properly, and the feasibility of performing the exercise in the available training environment.

In terms of exercise sequence, he recommends prioritising speed and power work initially, followed by the heaviest main lift, then the next most demanding assistance lift, and concluding with accessory exercises. For sets and repetitions, he follows a general guideline of 1 to 3 sets of 3 to 8 repetitions for main lifts, 2 to 3 sets of 6 to 10 repetitions for main assistance lifts, and 2 to 3 sets of 10 to 20 repetitions for accessory exercises.

If you are an S&C coach or an aspiring one, then checking out Basil’s post is definitely recommended. It will help you avoid common programming errors, and following his advice will help you create robust S&C programs!

From us this week:

>> New course: Ballistic Training
>> New podcast: The Post-Workout Mistake Elite Athletes Never Make
>> New infographic: The Talk Test: An Old School Running Method
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Rethinking Hamstring Injury Prevention? appeared first on Science for Sport.

• Can wearing compression garments improve running performance?
• How to fix rounded shoulders?
• The latest research on omega-3s and athletic performance

Can wearing compression garments improve running performance?

Compression garments have become increasingly popular among runners, based on the theory that the snug fit of the clothing can enhance blood flow, minimise soft tissue vibration, improve recovery times, and boost running efficiency. However, a recent systematic review and meta-analysis has raised serious doubts regarding the actual effectiveness of these garments.

The researchers analysed over 30 previous research papers, encompassing nearly 900 participants. Upon reviewing the data, the researchers determined that wearing compression garments did not lead to faster run times. Additionally, they found that these garments had no positive effect on time to exhaustion either. Nevertheless, the analysis revealed that compression garments did help reduce soft tissue vibration during running.

While this research suggests that wearing compression garments has little effect on running performance and endurance, it’s crucial to acknowledge the substantial variations in design and quality among different brands. With ongoing technological advancements in the manufacturing and design of compression garments, it’s premature to completely dismiss their potential benefits for running performance. For now, though, the scientific evidence raises questions about their overall effectiveness.

If you would like to learn more about wearing compression garments, check out our blog by the excellent Dr. Tom Brownlee: Compression garments: Do they actually work?

How to fix rounded shoulders?

Last month, Dr. Joe Damiani shared a post on LinkedIn about addressing one of the most common postural issues today: rounded shoulders. His post has gained significant momentum and continues to attract engagement through comments and shares on LinkedIn.

Damiani outlines three key steps to fix rounded shoulders. The first step focuses on repositioning the shoulder blade. He demonstrates a latissimus dorsi stretch to increase the mobility of the latissimus dorsi muscle, along with exercises aimed at strengthening scapular retraction. Improving latissimus dorsi mobility and strengthening scapular retraction will help align the shoulder blade correctly.

The second step involves adjusting the position of the shoulder joint. Damiani explains that a tight shoulder capsule can pull the shoulder joint inward. He provides stretches to loosen the shoulder capsule and pairs these with exercises for strengthening the shoulder external rotators. By loosening the shoulder capsule and strengthening the external rotator muscles, the shoulder joint can be placed in the correct position.

The third and final step emphasises the importance of maintaining an upright thoracic spine to keep the shoulder blades and joints aligned. Damiani explains and demonstrates various thoracic mobility and strengthening exercises to support this effort.

Damiani’s post offers an excellent, informative, and engaging step-by-step approach to fixing rounded shoulders and is definitely worth checking out!

The latest research on omega-3s and athletic performance

We have recently highlighted some excellent and informative Position Stands from the International Society of Sports Nutrition. They are back again in SFS Weekly with another highly informative Position Stand on the supplementation of omega-3 polyunsaturated fatty acids (PUFAs) and their impact on health and athletic performance.

The Position Stand emphasises that the most effective way to consume omega-3 PUFAs is through dietary sources. Foods rich in omega-3 include fatty fish such as salmon, mackerel, trout, sardines, and seabass. Additionally, plant-based sources such as flaxseeds, walnuts, and chia seeds are also high in omega-3s. If individuals are unable to meet their omega-3 intake through diet alone, supplementation with fish oil, krill oil, or algal oil is recommended to fulfil their omega-3 requirements.

The Position Stand presents valuable insights into the relationship between omega-3 PUFAs and athletic performance, which we highly recommend reading! Some of the key findings include:

• Athletes are at an increased risk of omega-3 PUFA insufficiency.
• A diet rich in omega-3s, along with appropriate supplementation, is an effective strategy for enhancing omega-3 levels.
• Omega-3 supplementation can aid aerobic performance.
• There is potential for enhanced muscular strength when omega-3 supplementation is combined with resistance training.
• Omega-3 supplementation may help reduce muscle soreness following intense workouts.
• Research suggests that omega-3 supplementation could provide neuroprotective benefits for athletes who experience repeated head impacts.
• Omega-3 supplementation may also improve overall sleep quality.

If you are interested in this topic be sure to check out the Position Stand and our relevant blog Omega-3s: Why they are the real Alphas of fat for athletic performance!

From us this week:

>> New course: Ballistic Training
>> New podcast: Kicking Diabetes: Brayden Narveson’s NFL Journey
>> New infographic: Elite Sport Psychology For Sub-Elite Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post New Research on COMPRESSION GARMENTS! appeared first on Science for Sport.

Contents 

1. What is DynaMo?
2. What makes the DynaMo range different than other HHDs?
3. What does DynaMo measure?
4. What DynaMo models are available and how do they differ?
5. What tests can DynaMo perform? 
6. How do practitioners ensure their DynaMo results are accurate?
7. What is a good strength score for common DynaMo tests?
8. How can practitioners get DynaMo?  
9. Conclusion  

What is DynaMo?

VALD’s DynaMo Handheld Strength & ROM system is a range of innovative, all-in-one devices that combine the functionalities of a handheld dynamometer (HHD) and an inclinometer, making them versatile tools in performance and healthcare settings. DynaMo’s technology delivers precise and consistent measurements of muscle strength and range of motion (ROM). This dual capability sets them apart from other handheld dynamometers (HHDs), which typically only measure muscle strength.

DynaMo’s modular attachments and user-friendly interface enhance the accuracy, efficiency and versatility of assessments for a range of populations, including athletes, people with injuries, youth and older populations.

What makes DynaMo different than other HHDs?

DynaMo’s modular design and advanced hardware go beyond typical HHD capabilities by combining force and inertial measurement into one system. DynaMo is capable of over 300 tests, which can be performed as handheld, fixed to a wall, bed or cable for additional reliability or even attached directly to a patient’s limb.

The software that powers DynaMo (the DynaMo apps for Android and iOS, plus VALD Hub) further distinguishes it from other devices. The DynaMo app logs results automatically, reducing the need for handwritten notes. The real-time strength and ROM visualisations provided by the DynaMo app further enhance the user experience, gamifying assessments and making them more interactive.

Most importantly, all DynaMo data is automatically synced to VALD Hub alongside other assessment information such as patient-reported outcome measures (PROMs), exercise programs and results from other VALD systems, such as ForceDecks, NordBord, ForceFrame, SmartSpeed, and HumanTrak.

DynaMo’s cohesive system not only helps streamline practitioners’ workflow but also builds confidence in the data they collect, facilitating data-informed decision-making for profiling, monitoring, training, rehabilitation and more.

What does DynaMo measure?

DynaMo measures the physical force that muscles exert onto its load cell sensor and quantifies this force in newtons (N), kilograms (kg) or pounds (lb). This force is indicative of the muscle’s strength. DynaMo also measures joint ROM using a 9-axis inertial sensor (IMU), which provides detailed insights into linear and rotational movement.

This combination of strength and ROM measurement capabilities makes DynaMo a comprehensive yet affordable tool for assessing musculoskeletal function, making it ideal for practitioners looking for a versatile, accessible entry point into high-quality dynamometry.

In addition to force, DynaMo also assesses metrics such as:

• Time to Peak Force
• Rate of Force Development (RFD)
• Asymmetry

Understanding these metrics is crucial for practitioners and patients. By leveraging advanced algorithms and insights from other VALD technologies, such as ForceDecks, DynaMo is able to offer a detailed analysis of physical capabilities. This aids in identifying deficiencies, optimising performance, preventing injuries and facilitating effective training and rehabilitation.

What DynaMo models are available and how do they differ?

VALD offers three DynaMo models, each catering to different functional needs:

Product	Description	Application
DynaMo Lite	Designed for handheld tests, this model is ideal for practitioners who require simple, handheld strength measurement capabilities.	DynaMo Lite is a compression-only dynamometer and inclinometer. It fits in the palm of your hand or in a pocket and is even wearable via Velcro limb wraps. Its compact design makes it a practical choice for smaller clinics or individual practitioners needing basic yet reliable measurements.
DynaMo Plus	The most versatile DynaMo model, DynaMo Plus is a tension and compression dynamometer and inclinometer. It includes additional features such as an inbuilt OLED screen, NFC-enabled Smart Attachments, and a dedicated grip attachment.	DynaMo Plus can perform over 400 tests (~100 more tests than DynaMo Lite), making it suitable for larger clinics and facilities that require more detailed insights into their patients’ or athletes’ performance.
DynaMo Max	Featuring the highest capacity of the range, DynaMo Max is designed for the most demanding tests. Alongside inclinometry ROM assessments, it includes tension and compression Smart Attachments capable of a 1,000 kg load capacity and 1,200 Hz sampling rate.	DynaMo Max offers optional extras such as dedicated attachments for Isometric Mid-Thigh Pull (IMTP) along with a range of other attachments that widen its capabilities for performance and rehabilitation assessments.

Key specifications for each model are listed here:

Want to know more? Check out the full DynaMo specifications. 

What tests can DynaMo perform? 

DynaMo performs a wide variety of tests, making it an invaluable device for comprehensive evaluations. Here’s a breakdown of the testing capabilities for each model:

The DynaMo range not only provides comprehensive analyses of these test types but also offers the ability to create and save a battery of tests that can be performed in quick succession.

How do practitioners ensure their DynaMo results are accurate?

Inspired by the development of ForceFrame, VALD designed the DynaMo range to provide a versatile and reliable tool for strength and ROM testing.

While the shift from analog to digital models has improved reliability and user experience, many HHDs still face challenges due to human error. This is particularly true in compressive muscle testing, where assessors must apply equal and opposite forces to the testing limb, leading to variable results based on the strength of both the assessor and the patient.

The DynaMo range includes various attachments and testing modes to enhance measurement accuracy and reliability. DynaMo Lite features compression and fixed-point options, while DynaMo Plus and Max add tension testing to their capabilities. These features help practitioners minimise human error and ensure that the data collected is precise and consistent.

The DynaMo app also provides detailed test protocols for all three models, covering a wide range of body parts and test types to help practitioners achieve accurate and reliable results.

Explore the test protocols tailored for each DynaMo model:

To achieve the most accurate and consistent results with DynaMo, practitioners should follow these best practices during testing:

• Zero the device before each test: Ensure the DynaMo is zeroed in its testing position with no load applied to eliminate baseline measurement errors.
• Stabilise the device during testing: Keep the DynaMo as stable as possible to avoid movement or shaking that could affect readings.
• Maintain proper alignment: Ensure the DynaMo is perpendicular to the limb applying the load, as non-perpendicular forces may not be accurately registered.
• Use fixed-point testing when possible: Anchoring the device to a solid object reduces variability introduced by the assessor’s strength and stability.
• Follow in-app prompts and protocols: The DynaMo app provides real-time prompts and detailed protocols to guide practitioners through each step, ensuring tests are performed correctly and data is accurately captured.

What is a good strength score for common DynaMo tests?

A good strength score for common DynaMo tests can vary based on individual factors such as age, gender, sport and fitness level.

Practitioners can utilise DynaMo’s in-app Norms and integrated normative data in VALD Hub to benchmark and interpret results effectively. These Norms provide access to a comprehensive database of normative data, allowing practitioners to compare individual test scores against population averages.

This helps practitioners identify strengths and weaknesses, set realistic goals and track progress over time.

How can practitioners get DynaMo?

VALD operates on a subscription-based pricing model that ensures continuous access to the latest innovations and unlimited support. This all-inclusive plan covers unlimited software updates, feature releases and a comprehensive warranty for repairs and replacements at no extra cost.

Practitioners can purchase the DynaMo Lite, DynaMo Plus and DynaMo Max models online or by reaching out to the VALD team. You will be linked with a Business Development Manager (BDM) – most of whom are performance and/or health practitioners themselves – to provide a quote and answer any questions you may have.

VALD’s team provides personalised support and expert guidance throughout your onboarding and implementation process, as well as ongoing learning and development. The VALD team prides themselves on respecting clients’ decisions and ensuring you derive maximum value from your DynaMo. 

Conclusion

DynaMo has transformed handheld dynamometry, providing unmatched versatility. Its dual function as a dynamometer and inclinometer delivers comprehensive data for performance and health assessments.

Known for its advanced technology and user-friendly design, DynaMo supports data-informed decision-making for training, injury prehabilitation and rehabilitation, providing your team with detailed muscle strength and ROM assessments.

To learn more about the DynaMo range, get in touch with VALD via email or on social media – X, LinkedIn and Instagram.

The post VALD DynaMo: Handheld Dynamometers and Inclinometers  appeared first on Science for Sport.